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Healthy Low Calorie Sheet Pan Garlic Chicken - Simple, Flavorful, and Weeknight-Friendly

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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 pounds boneless, skinless chicken breasts (about 3–4 small breasts) or chicken tenders
  • 3 cups broccoli florets
  • 1 red bell pepper, sliced into strips
  • 1 small red onion, sliced into wedges
  • 1 medium zucchini, sliced into half-moons
  • 2 cups baby potatoes, halved (or use cauliflower for lower carbs)
  • 6 cloves garlic, minced (about 2 tablespoons)
  • Zest of 1 lemon + juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • 1/2 teaspoon crushed red pepper flakes (optional)
  • 2 tablespoons chopped fresh parsley (for garnish)
  • Optional: 1 tablespoon grated Parmesan for finishing

Method
 

  1. Preheat and prep the pan: Heat your oven to 425°F (220°C). Line a large rimmed sheet pan with parchment paper for easy cleanup.
  2. Mix the garlic-lemon marinade: In a small bowl, combine minced garlic, lemon zest, lemon juice, olive oil, salt, pepper, smoked paprika, oregano, and red pepper flakes if using.
  3. Prep the chicken: Pat the chicken dry with paper towels. If using thick breasts, slice horizontally to create thinner cutlets for even cooking.
  4. Season the vegetables: Add potatoes, broccoli, bell pepper, red onion, and zucchini to the sheet pan. Drizzle with half the marinade and toss to coat. Spread in an even layer, keeping space between pieces.
  5. Add the chicken: Place the chicken on top or nestle it among the vegetables. Brush with the remaining marinade, coating both sides.
  6. Roast: Bake for 18–22 minutes, depending on the thickness of your chicken. Stir the veggies once halfway through. The chicken is done when the internal temperature reaches 165°F (74°C).
  7. Optional broil: For extra color, broil for 1–2 minutes at the end. Watch closely to avoid burning.
  8. Rest and finish: Let the chicken rest for 3 minutes. Sprinkle with fresh parsley and a little Parmesan if you like.
  9. Serve: Plate with a wedge of lemon. Add a simple side like mixed greens or a scoop of cauliflower rice if you want more volume with few calories.